Risotto recipes to help beat high blood pressure

Lentils add extra flavour and texture to this Italian-style mushroom risotto. Serve with roasted or grilled vegetables, such as peppers and zucchini, or add a mixed salad for a satisfying lunch. Check out these simple risotto recipes that will help lower your blood pressure.

• Preparation time: 30 minutes.
• Cooking time: 45 minutes.
• Serves 4.

Ingredients:

• 250 g (1 c) green lentils
• 500 ml (2 c) water
• 1 L (4 c) reduced-sodium vegetable broth
• 15 ml (1 tbsp) olive oil
• 1 onion, finely chopped
• 1 garlic clove, crushed
• 3 celery stalks, chopped
• 1 red pepper, seeded and diced
• 5 ml (1 tsp) ground coriander
• 5 ml (1 tsp) ground cumin
• 250 g (1/2 lb) sliced mushrooms
• 250 g (1 c) arborio rice
• 250 ml (1 c) dry white wine
• 45 ml (3 tbsp) coarsely chopped fresh cilantro, plus extra to garnish
• 50 g (1/4 c) grated Parmesan cheese
• Salt and pepper to taste

1. Place the lentils and the water in a pot and bring to a boil. Lower the heat and simmer, covered, for about 20 to 30 minutes. Drain and set aside.
2. Place the broth in the pot and bring to simmering point over a medium heat. Lower the heat so the broth is simmering gently.
3. Heat the oil in another large pot, add the onion, garlic and celery, and cook until softened, stirring occasionally, about 5 minutes.
4. Add the red pepper and the ground coriander and cumin, and cook for 1 minute, stirring.
5. Add the mushrooms, rice and cooked lentils and stir to mix. Pour in the wine and add a ladleful of the hot broth. Bring to a gentle boil and bubble until most of the liquid has been absorbed, stirring frequently.
6. Add another ladleful of broth and cook until it is absorbed, stirring frequently. Repeat this gradual addition of the hot broth until it has all been added. The rice should be creamy and tender but still with some bite, and the lentils cooked.
7. Stir in the chopped cilantro and season with salt and pepper to taste. Serve hot, sprinkled with the Parmesan and extra chopped cilantro.

Each serving provides:

Key nutrients: 510 calories, 60 calories from fat, 6 g fat, 2 g saturated fat, 0 g trans fat, 21 g protein, 84 g carb, 12 g fibre, 560 mg sodium.

Blood pressure nutrients: 66 mg vitamin C, 22 mg magnesium, 879 mg potassium, 135 mg calcium.

• Instead of regular-sized lentils, try the tiny Puy lentils.

Pearl Barley Risotto:

1. Soften 2 sliced leeks and 1 crushed garlic clove in 15 millilitres (1 tablespoon) olive oil.
2. Add 1 seeded and diced red or yellow pepper, 250 grams (1 cup) pearl barley, 10 millilitres (2 teaspoons) dried herbes de Provence, 250 millilitres (1 cup) dry white wine and 125 millilitres (1/2 cup) hot vegetable broth.
3. Simmer for 45 minutes, gradually adding another 750 millilitres (3 cups) hot broth and stirring frequently, until the pearl barley is cooked and tender.
4. Meanwhile, steam 250 grams (1/2 pound) broccoli florets and 175 grams (6 ounces) frozen peas. Stir these into the barley risotto and heat gently until hot.
5. Season with salt and pepper to taste and serve, topped with the Parmesan.

• Lentils are the small seeds of a variety of leguminous plants. They are a good source of protein, complex carbohydrate, dietary fibre and B vitamins.

Keep these recipes in mind and lower your blood pressure without cutting out flavour.